How to Lose Belly Fat in a Week: 12 Steps (with Pictures)
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you're eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite.
In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7. While it's often assumed that bread is off-limits when you're trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains.
Do you even lift, bro? If you're serious about getting rid of that belly fat fast, resistance training might just be the key.
A study from the Harvard School of Public Health found that adding weight training to adult male test subjects' workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants' metabolic rates by a whopping 7.
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to Yale researchers , artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar. The secret to a slimmer stomach in no time? A whole lot of fiber in your diet. Although many people are loath to add carbs to their diet when they're trying to lose weight, adding the right, fiber-rich foods can help you to reduce belly fat quickly.
In fact, researchers at Wake Forest Baptist Medical Center found that every gram daily increase in soluble fiber was associated with a 3. Those who were active got even leaner, shaving off twice that much fat in the same amount of time. To start ditching that extra belly fat today, add the best high-fiber foods to your menu!
Best exercises to lose belly fat
Sure, ketchup is tasty, but it's also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it's derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat at home without a diet.
Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference.
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While few would suggest you start hitting up the tanning beds for better health, getting some natural sunlight can help you get rid of belly fat in a matter of weeks. Researchers at the Fred Hutchinson Cancer Research Center found that vitamin D-deficient overweight women between 50 and 75 who upped their intake of the so-called sunshine vitamin shed more weight and body fat than those who didn't.
To practice safe sun, make sure you're limiting yourself to 15 sunscreen-free minutes per day. Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it's that very fat that makes them such powerful weapons in the war against a ballooning belly. Instead of subjecting yourself to another endless workout, crank up the intensity and you'll see results faster than you ever thought possible. These are the most effective exercises that can help you lose stomach fat fast and get rid of unwanted calories:. A little garlic in your meals could mean a lot less weight around your middle.
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The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the metabolism-boosting spicy recipes and watch those pounds melt away.
Keeping a toothbrush handy can do more than polish up that smile and counter the effects of all that belly-slimming garlic ; brushing your teeth throughout the day can also help you ditch that belly fat fast. A study conducted a sample of over 14, participants found that brushing after every meal was linked to lower weight. That minty toothpaste flavor not only clashes with virtually every food, brushing may also trigger a Pavlovian response that tells your brain the kitchen's closed.
If you've got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, a study published in Obesity reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.
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Help us delete comments that do not follow these guidelines by marking them offensive. Let's work together to keep the conversation civil. Losing belly fat is the hardest, they say. And when you want to strengthen your core and lose the flab, we most commonly resort to crunches. Here are some moves that can help you lose fat from the mid-section. Each of these moves stimulate and tighten the core muscles while burning calories.
Lie straight on the floor with your legs extended over your hips. Pull yourself up, like one would do while doing crunches ensuring that your hands reach towards your feet. Bring your arms back overhead, lowering your right leg towards the floor. Repeat the same with left leg. Repeat 20 times. Lie down with your back onto the floor. Bring your hands behind your head. Start with your legs bent at approximately 45 degrees angle; bring the right knee into the chest while straightening out your left leg.
How to Lose Belly Fat In 2 Weeks According to the Zero Belly Diet
At the same time, rotate your top half bringing your right elbow to your left knee, then switch to the other side. Repeat 3 times, 1 minute each. Begin in a seated position with your knees bent. Extend your legs so your body forms a right angle. Breathe comfortably throughout the move. Hold for 30 to 60 seconds. Repeat 5 times. Lie on your stomach.
Bend your elbows directly under shoulders and clasp your hands. Your feet should be hip-width apart, and elbows shoulder-width apart. Contract your abs, then tuck your toes to lift your body. You should be in a straight line from head to heels. Hold for seconds and repeat. Stand with your upper body straight and shoulders back and relaxed, and chin up. Step forward with one leg, lowering your hips until both knees are bent at degree angle.
Make sure your front knee is directly above your ankle, not pushed out too far.